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Workouts at home: exercises to lose weight quickly

effective exercises for full body weight loss

Home exercises for fast weight loss, if performed regularly, will help you get a slim and beautiful figure.

Training planning

The selection of exercises for rapid weight loss at home should be approached taking into account individual characteristics (body weight, gender, age, location of body fat, the presence of chronic diseases). Exercise for people over the age of 50 will be very different from physical activity for people in their 40s.

Experts have developed a number of recommendations that people should stick to while training alone: ​​

  • there should be no long pauses between workouts;
  • during work, it is necessary to perform movements smoothly, smoothly, without stopping;
  • it is important to observe the correct technique for each exercise;
  • heating is required before the main complex;
  • should not be exercised during a period of illness or severe fatigue.

How many times do you need to exercise to lose weight fast

To lose weight and keep your body in good condition quickly, you should exercise systematically, 3-4 times a week. This mode is due to the fact that the body undergoes a strong load during training, it needs time to recover. If you reduce the number of sessions, this will not give the desired effect. The increase will be stressful for the body.

The optimal training time is 45-60 minutes, while the work rate should be gradually increased. People who have not been engaged in physical activity for a long time should start with workouts lasting 10-15 minutes, then add 5-10 minutes to each subsequent workout.

Heating

Warming up is an important step, it should take 5-7 minutes. Warm-up exercises reduce the risk of possible injury, it is best to warm up from the upper body and finish with the lower one.

For arms and shoulders

In a standing position, with your feet at shoulder height, you need to put your hands on your shoulders and start rotating forward, then backward 5-7 times.

The arms should be brought close to the chest, keeping them parallel to the floor. Turn right by spreading your arms to the sides. Immediately return to the starting position and repeat the movement for the left side.

For the back

To warm up the back, turning left and right helps, the legs and pelvis must remain still. You need to make 15-20 turns in each direction. After that you can go to the slopes. They should be shallow and should be done slowly, 10-15 reps for the left and right sides. You can lean forward and backward. You don't have to lean back too much.

Perform 10 rotational movements in each direction. Circular pelvic movements are useful for both the core muscles and the lower limbs.

For the legs

When you stretch your legs, be sure to pay attention to your feet. The sock should be placed on the floor surface and twisted to the left, then to the right 10-12 times. After that, you need to stand on tiptoe and lower yourself onto the foot, but the heel must not touch the floor. Such a springy up and down movement must be performed 20-25 times.

A series of exercises to lose weight quickly at home

Exercises should be performed regularly, only in this case they will give visible results.

For the buttocks

There are many useful exercises to strengthen the buttocks, many of which work the back or leg muscles at the same time.

  1. You can start with a simple type of load: the legs are placed shoulder-width apart, the knee joints are bent at an angle of 90 ° and remain in this position as long as possible (45-60seconds).
  2. The following exercise will help to train the muscles of the buttocks, thighs and calves: the feet are shoulder-width apart so that the socks look to the sides. With your palms on your hips, begin to slowly lower yourself so that your hips are parallel to the floor. In this position, lift your heels up and lower them. You need to do 10-12 repetitions in 2-3 sets.
  3. Another exercise that has a good effect: squats, palms in front of the feet, we begin to alternately lift the hips, directing the buttocks upwards. It is not necessary to fully extend the leg, but you should feel tension in the buttocks and back of the thigh. Each approach should consist of 10-15 times, 2-3 repetitions.
  4. Another exercise is performed as follows: feet shoulder-width apart, put your hands on your hips and do a small squat, then stand up and stretch your left leg forward, then direct it diagonally. The foot must be turned to the side. The arms are bent at the elbows: take the left back and the right forward. Hold for 1-2 seconds and return to the starting position, repeat the same for the right leg. Do this exercise 10-12 times on each side in 2 sets.
  5. The knee shaft will tighten the muscles of the glutes, legs and abs. Feet should be shoulder-width apart, palms together behind the head. We perform a squat, after which we stand up, lift the right knee and direct the left elbow towards it. Then we return to the original position, we repeat for the other side. You need to do 10-12 repetitions in 2 sets.
  6. "Rocket": feet shoulder-width apart, squat deeply, stretching your arms backwards. Then you need to get up and bring your right leg back, tilt your body forward so that it is parallel to the floor. Hands are stretched out in front of you. Hold this position for 1–2 seconds, then return to the starting position. On each side, you need to do 10-12 repetitions in 2-3 sets.

Squat

Any set of exercises should include squats. They strengthen the back, legs, buttocks. Squat technique: the buttocks must be pulled back, the hips are parallel to the floor surface. The feet are shoulder-width apart, the toes are slightly turned to the sides. Your body weight should be brought up on your heels so that you can easily lift your socks off the floor. The arms are on the back of the head, the rib cage is raised and the shoulders are directed back and slightly down.

It is important that the back is straight, without arching in the lower back. Tighten the abdominal muscles. Do the squats in 2-3 sets, each of which should include 20-30 repetitions.

Jump

Crouch to perform jumps. From this position, you must try to jump to the maximum height, then return to the starting position. Run 20-25 times.

Jumping has many varieties, the most effective being the Burpee exercise. During its execution, fat burning begins, several muscle groups work at the same time. It is possible to proceed with its implementation in 1-2 weeks from the beginning of the training.

To perform, you have to take a standing position, feet shoulder-width apart, then bend them slightly at the knees and rest your palms on the floor. With a jump, they change the position of the body to a lying position, so you need to perform a push-up, after which again with the help of a jump you need to be in a sitting position. The last stage - jump high, raising your outstretched arms. Do the exercise for 45-60 seconds. Rest between sets no more than 1 minute. Only 4-5 approaches.

Scissors

This exercise is performed with the back on the floor. The legs should be straightened, the palms should be placed at the hips. Then the legs are crossed and immediately spread as much as possible to the sides. Repeat 10-15 times in 2-4 repetitions.

Standing

Fitness at home must include stress on the legs. Exercise options to train the leg muscles:

  1. Get on your knees, arms straight in front of you. In this position, we sit on the buttock, while tilting the body slightly for balance. Run 20-25 times on each side.
  2. Lunges can contract the thighs, calves and buttocks. You need to stand straight, keeping your lower limbs together, then take a big step forward with your left foot and bend your knee at a right angle. Return to original position after 1 second. Do 20-25 times in 2 sets.
  3. Lift: in a standing position, lean back in a chair, lift first the left leg to the side, then the right. From the same position, alternately bring your legs back. We change position: we kneel, rest our elbows on the floor and again bring our legs back, while they should be straight. We return to the starting position and repeat the first type of lifting again. For each type of load, it is necessary to perform 15-20 repetitions for each leg.
  4. Push-ups: Performed from a standing position with legs shoulder-width apart. Lean back, keeping your back straight. The body should be parallel to the floor, the legs should be slightly bent at the knees. We straighten up and repeat the movements. You need to do 10-12 repetitions in 3-4 sets.

Half line

Half-loop is a variation of the squat. To perform it, you need to put your legs a little wider than the shoulders, the toes should be turned to the side as much as possible. We perform a slow and shallow squat, trying to keep the back straight. It is necessary to remain in this position for the maximum possible time, then slowly return to the first position. Perform 10-15 times in 2 sets. This type of exercise will strengthen the muscles of the legs, buttocks and back.

Swing the leg

You need to lie down on your right side, bend your right leg and start performing smooth lifts with your left. The swing width should be as wide as possible. It is necessary to maintain balance, not to lean forward or backward. For each side, repeat 15-25 swings.

Belly

  1. Strengthen the corset of the abdominal muscles: lie on your back, palms under your head, legs stretched straight. Pull the knees towards the chest, tear the upper body off the floor surface and guide it towards the legs. After that we return to the prone position. You need to do 2 sets of 20-25 repetitions.
  2. The oblique muscles of the press can be pumped like this: lie on your back, bend your knees slightly, your hands lie along the body. The body should be raised slightly so that the shoulder blades lift off the floor and reach the left heel with the left hand. Then return to the starting position. Repeat the same movement for the right side. Perform 5-10 times on each side.
  3. The classic board will strengthen your abs and back. Leaning on your hands and feet, you need to stay on the floor. The back and legs should merge into one line. They are in this position for 30-60 seconds. To perform a side plank, you need to stand to the side with an emphasis on one bent elbow and raise the other hand. Then the body is lifted, straining the press and lateral muscles as much as possible. Maintain this position even for 30-60 seconds.
  4. To remove the belly at home, you can use the "Bend" exercise. From a prone position, it is necessary to connect the upper body with the legs. Do this so that you can touch your feet with your fingers. Lower yourself to the starting position and stand up, trying to connect your lower and upper body. We do it at a fast pace. Perform 5-10 times in 2 sets.

Oblique crunches

Performed from the supine position with the knees bent. The hands are under the head. With the elbow of the right hand, we stretch towards the left knee. Then with the left elbow - to the right. For each side, you need to do 20-25 movements. Exercise strengthens the abdominal and back muscles.

Cooling

Any workout, even a short workout, should end with stretching exercises. To complete it, you need to sit on the floor, try to spread your legs as much as possible. Then, with the whole body, lean forward, to the right, to the left. It is necessary to bring the body as close as possible to the floor and straightened legs. Then lie on the floor and perform cross movements, in which the legs and arms are directed in opposite directions.

Daily dietary supplements and slimming

Exercise will help you quickly correct your figure only if you have proper nutrition. Fatty, spicy and salty foods should be excluded from the diet. Cereals, herbs, cottage cheese, hard-boiled eggs are useful. It is important to include fresh fruits and vegetables in your daily diet.